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  6. Escarole vs. Broccoli

Escarole vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between escarole and broccoli

  • Escarole has more vitamin K, vitamin A, manganese, and vitamin B5; however, broccoli has more vitamin C, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin C for broccoli is 95% higher.
  • Broccoli has 3 times less vitamin A than escarole. Escarole has 1888 IU of vitamin A, while broccoli has 623 IU.
  • Broccoli has a higher glycemic index than escarole.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Broccoli, raw.

Infographic

Escarole vs Broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CopperCopper +77.6%
Contains more ZincZinc +68.3%
Contains less SodiumSodium -42.4%
Contains more ManganeseManganese +83.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +29%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +1150%
~equal in Calcium ~47mg
~equal in Iron ~0.73mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin AVitamin A +203.2%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin KVitamin K +108.6%
Contains more FolateFolate +23.8%
Contains more Vitamin CVitamin C +2603%
Contains more Vitamin EVitamin E +95%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B6Vitamin B6 +993.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Broccoli DV% diff.
Vitamin C 3.3mg 89.2mg 95%
Vitamin K 211.9µg 101.6µg 92%
Vitamin B6 0.016mg 0.175mg 12%
Manganese 0.385mg 0.21mg 8%
Vitamin A 94µg 31µg 7%
Phosphorus 22mg 66mg 6%
Vitamin B5 0.826mg 0.573mg 5%
Copper 0.087mg 0.049mg 4%
Selenium 0.2µg 2.5µg 4%
Vitamin B2 0.062mg 0.117mg 4%
Folate 78µg 63µg 4%
Protein 1.15g 2.82g 3%
Zinc 0.69mg 0.41mg 3%
Vitamin E 0.4mg 0.78mg 3%
Magnesium 13mg 21mg 2%
Potassium 245mg 316mg 2%
Vitamin B3 0.312mg 0.639mg 2%
Calories 19kcal 34kcal 1%
Carbs 3.07g 6.64g 1%
Fiber 2.8g 2.6g 1%
Sodium 19mg 33mg 1%
Vitamin B1 0.059mg 0.071mg 1%
Choline 15.4mg 18.7mg 1%
Fructose 0.68g 1%
Fats 0.18g 0.37g 0%
Net carbs 0.27g 4.04g N/A
Calcium 46mg 47mg 0%
Iron 0.72mg 0.73mg 0%
Sugar 0.23g 1.7g N/A
Saturated fat 0.042g 0.039g 0%
Monounsaturated fat 0.004g 0.011g 0%
Polyunsaturated fat 0.081g 0.038g 0%
Tryptophan 0.005mg 0.033mg 0%
Threonine 0.046mg 0.088mg 0%
Isoleucine 0.066mg 0.079mg 0%
Leucine 0.09mg 0.129mg 0%
Lysine 0.058mg 0.135mg 0%
Methionine 0.013mg 0.038mg 0%
Phenylalanine 0.049mg 0.117mg 0%
Valine 0.058mg 0.125mg 0%
Histidine 0.021mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more OtherOther +50.6%
Contains more ProteinProtein +145.2%
Contains more FatsFats +105.6%
Contains more CarbsCarbs +116.3%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +113.2%
Contains more Mono. FatMonounsaturated fat +175%
~equal in Saturated fat ~0.039g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.